Thread by @MarkAWoodland

Gratitude isn't "feel-good fluff."

Andrew Huberman just revealed how it calms anxiety & rewires your brain and body—as powerfully as medicine or exercise.

All it takes is minutes a week.

Here’s the neuroscience & how to practice gratitude the right way:

First, forget everything you think you know about gratitude practices.

Writing lists of things you're thankful for?

Counting your blessings?

But brain scans show that barely moves the needle.

The real practice looks totally different and its effects are far deeper:

Researchers found gratitude lights up brain areas that decide how we interpret life.

The medial prefrontal cortex + anterior cingulate cortex don't just process feelings, they tilt experiences toward meaning and positivity.

But here's what shocked scientists:

Receiving gratitude activates these circuits far more than giving it.

In one study, hearing a genuine thank-you lit up the brain.

The person writing showed much less activation.

This led to an even bigger discovery:

You don't need someone to thank you directly.

Watching others receive help triggers the same circuits.

Your brain treats witnessed gratitude as if it happened to you.

The mechanism behind this is fascinating:

That's because of "theory of mind."

Your brain can step into someone else's shoes.

When you connect with another person's story of being helped, your circuits mirror theirs.

Story isn't entertainment, it's neuroscience.

One Cell Reports study proved it:

People listening to the same story on different days, in different rooms showed synchronised heart rates.

Narrative literally aligns physiology.

Here's what regular gratitude practice does:

• Calms the amygdala (fear)
• Lowers inflammation (TNF-alpha, IL-6)
• Boosts serotonin (contentment)
• Strengthens motivation circuits

All measurable in the lab.

The protocol is shockingly simple:

Pick one story where you (or someone else) received genuine help.

Use the same story each time, don't keep switching.

Write 3–4 bullet reminders.
Spend 1–5 minutes feeling into it.
Repeat 3x/week, any time of day.

Why is this so effective?

Because stories trigger emotional + social circuits together.

Lists only activate analytical thought.

It's the emotion that drives the brain chemistry shift.

And it doesn't take long.

Studies show after just 3 weeks of practice:

• Fear and anxiety circuits weaken
• Pro-social and motivation networks strengthen

These aren't mood boosts, they're structural brain changes.

Gratitude isn't fluff.

It's one of the most science-backed tools we have to rewire the brain, comparable to medicine or exercise.

And the practice is simple:

One story. A few minutes. Repeated weekly.

That's the power of gratitude.

Video/Image Credit:
The Science of Gratitude & How to Build a Gratitude Practice